{"id":71866,"date":"2025-04-07T14:38:09","date_gmt":"2025-04-07T14:38:09","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=71866"},"modified":"2025-04-07T15:05:42","modified_gmt":"2025-04-07T15:05:42","slug":"intermittent-fasting-menu","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/","title":{"rendered":"Intermittent Fasting Menu: Foods To Include And Avoid"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/#What_Is_A_Healthy_Intermittent_Fasting_Menu\" >What Is A Healthy Intermittent Fasting Menu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/#What_Food_Should_I_Eat_When_Intermittent_Fasting\" >What Food Should I Eat When Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/#What_To_Avoid_During_Intermittent_Fasting\" >What To Avoid During Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/#Which_Meal_Is_Best_To_Skip_For_Intermittent_Fasting\" >Which Meal Is Best To Skip For Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/#What_Is_The_Best_First_Meal_When_Intermittent_Fasting\" >What Is The Best First Meal When Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/#What_Is_An_Example_Of_A_Healthy_Intermittent_Fasting_Menu\" >What Is An Example Of A Healthy Intermittent Fasting Menu?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/#Meal_1_Cucumber-Chicken_Green_Goddess_Wrap\" >Meal 1: Cucumber-Chicken Green Goddess Wrap<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/#Meal_2_Green_Veggie_Bowl_With_Chicken_Lemon-Tahini_Dressing\" >Meal 2: Green Veggie Bowl With Chicken &amp; Lemon-Tahini Dressing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/#Meal_3_Citrus_Lime_Tofu_Salad\" >Meal 3: Citrus Lime Tofu Salad<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/#Meal_4_Veggie_Hummus_Sandwich\" >Meal 4: Veggie &amp; Hummus Sandwich<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/#Meal_5_Marry_Me_Chickpea_Soup_with_Kale\" >Meal 5: Marry Me Chickpea Soup with Kale<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/#Meal_6_Easy_Chicken_Broccoli_Soup\" >Meal 6: Easy Chicken &amp; Broccoli Soup<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/#Meal_7_Spinach_Peanut_Butter_Banana_Smoothie\" >Meal 7: Spinach, Peanut Butter &amp; Banana Smoothie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/#Meal_8_3-Ingredient_Chocolate_Almond_Butter_Dates\" >Meal #8 3-Ingredient Chocolate &amp; Almond Butter Dates<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/#How_Much_Weight_Can_You_Lose_In_A_Month_With_Intermittent_Fasting\" >How Much Weight Can You Lose In A Month With Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/#What_is_the_best_intermittent_fasting_rule\" >What is the best intermittent fasting rule?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/#Can_I_lose_30_lbs_in_2_months_with_intermittent_fasting\" >Can I lose 30 lbs in 2 months with intermittent fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/#Does_sleeping_count_as_fasting\" >Does sleeping count as fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/#What_is_a_good_breakfast_for_intermittent_fasting\" >What is a good breakfast for intermittent fasting?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Intermittent fasting is the eating pattern that restricts food intake for specific periods.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Menu\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are milder and more severe intermittent fasting strategies.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Overall, researchers say the intermittent fasting eating pattern can:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aid weight loss<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve metabolism<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Help build lean body mass<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Promote other metabolic markers, such as blood sugar levels, cholesterol, and blood pressure (<\/span><a href=\"https:\/\/www.npjournal.org\/article\/S1555-4155(23)00395-1\/fulltext\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Nonetheless, consult a healthcare provider before starting any fasting regime.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Besides, some individuals may overeat during eating windows to compensate for fasting. This imbalance and calorie surplus can cause undesired effects, including weight gain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, you&#8217;ll learn how to do it correctly in this review about intermittent fasting menus, including and avoiding foods. Plus, you\u2019ll find detailed meal plans to benefit your intermittent fasting journey.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Healthy_Intermittent_Fasting_Menu\"><\/span><strong>What Is A Healthy Intermittent Fasting Menu?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A healthy <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-food-list\/\">intermittent fasting<\/a> menu entails a list of meals a person can eat during the eating period. Depending on your chosen regime, there are different options, starting from a 16\/8 intermittent fasting 7 day meal plan (the most popular one) to much more challenging plans where the fasting time is much longer.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keep reading this review to discover a healthy fasting menu.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Menu\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69031\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan-1024x640.png\" alt=\"Intermittent Fasting Menu\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Food_Should_I_Eat_When_Intermittent_Fasting\"><\/span><strong>What Food Should I Eat When Intermittent Fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before analyzing the beginner intermittent fasting meal plan example, let\u2019s discuss the foods crucial for sustaining this IF journey without any adverse consequences.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some eat too many calories despite fasting and ultimately don\u2019t see the results they want.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many people use intermittent fasting to shed weight. Still, no matter how fast you fast, if your eating windows consist of mostly ultra-processed, fatty, sugary foods, this might interfere with your general goals.<\/span><\/p>\n<p><b>So, what foods should be on your list?\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fruits: <\/b><span style=\"font-weight: 400;\">bananas, berries, oranges, apples,\u00a0 peaches, pears, etc<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Veggies: <\/b><span style=\"font-weight: 400;\">broccoli, cucumbers, Brussels sprouts, cauliflower, leafy greens, etc<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Whole grains:<\/b><span style=\"font-weight: 400;\"> rice, barley, buckwheat, quinoa, oats, etc<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Healthy fats:<\/b><span style=\"font-weight: 400;\"> olive oil and other plant-derived oils, avocados, seeds and nuts, and fatty fish<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Protein sources:<\/b><span style=\"font-weight: 400;\"> eggs, legumes, lean meat, seeds, poultry, nuts, fish, tofu, etc<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">One thing to note is that fruits are an excellent source of fiber, so swapping your purchased pastry and chocolates with fresh fruits can be a good idea that still satisfies your sweet tooth.\u00a0<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Menu\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_To_Avoid_During_Intermittent_Fasting\"><\/span><strong>What To Avoid During Intermittent Fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You already nailed the short list of foods to include on your fasting journey, but what about foods to avoid while intermittent fasting? You\u2019ve probably already heard of them, and not once, but revision is key to progress.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hence, check out another short list of foods to minimize or avoid during IF and generally.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sugary beverages, such as soda, sweetened coffee, tea, or other sugary drinks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruit juices, especially those with added sugar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chips and fast food<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Candies, cookies<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sugary cereals<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alcohol<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">It might be challenging to eliminate them from your eating routine. Yet, there is no need to do it unless your doctor tells you. Most importantly, you should keep a balance where you prioritize healthy foods over the less healthy ones.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Drinking soda occasionally won\u2019t make a big difference but it can improve your mood to have it as a treat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Experts have linked stress to weight gain (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9362746\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). The more food and drink restrictions there are, the more stress your body feels, and food cravings will continue.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this case, a person should decrease these foods gradually and in small amounts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The process is individual for everyone, so asking a dietitian to guide you through this process would make it easier.<\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">\u00a0<strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/\">Intermittent Fasting Diet Plan 16:8 \u2013 The Best Schedule, Foods To Avoid &amp; Weight Loss Expectations<\/a><\/span><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Meal_Is_Best_To_Skip_For_Intermittent_Fasting\"><\/span><strong>Which Meal Is Best To Skip For Intermittent Fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It\u2019s hard to answer this question because everyone is different.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many people mull over two options: either skip breakfast or dinner.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One study found that skipping meals, especially dinner, reduces daily energy intake.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, skipping breakfast can negatively impact your health due to reduced diet quality (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10200470\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But does it mean that all intermittent fasters should start skipping dinner? It depends.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A person should choose a meal schedule based on their lifestyle and preferences.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Someone who lives far from work and has to take a subway to the office might prefer skipping breakfast if they wake up early and have little hunger and time for a satisfying breakfast.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other side of the situation are remote workers or those who don\u2019t have to wake up so early and rush to work. They have more time in the morning for warm-up exercises and get hungry enough to get a nice, nutritious meal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, it\u2019s all flexible.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, what conclusion can you make from this: it\u2019s essential to choose the <a href=\"https:\/\/betterme.world\/articles\/best-intermittent-fasting-for-muscle-gain\/\">intermittent fasting regime<\/a> that will suit your daily routine without causing stress.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If skipping breakfast fits you better, choose this option; if you prefer skipping dinner, it\u2019s your choice. As long as it feels comfortable, you can keep with it.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just make sure you talk to your healthcare provider, especially if you have any medical conditions or take medications that might be affected by fasting.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Best_First_Meal_When_Intermittent_Fasting\"><\/span><strong>What Is The Best First Meal When Intermittent Fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Your first meal during intermittent fasting should be balanced and rich in protein.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Especially when it comes to an intermittent fasting muscle gain meal plan, a person needs to focus on protein because it helps maintain muscle mass and burn a few more calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Moreover, protein keeps you satiated for longer, which helps prevent any future overeating (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25926512\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Meal samples, including protein-rich options, appear in the following segment.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Menu\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-71144\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/4934-mediterranean-diet-intermittent-fasting-meal-plan-1024x640.png\" alt=\"Intermittent Fasting Menu\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/4934-mediterranean-diet-intermittent-fasting-meal-plan-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/4934-mediterranean-diet-intermittent-fasting-meal-plan-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/4934-mediterranean-diet-intermittent-fasting-meal-plan-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/4934-mediterranean-diet-intermittent-fasting-meal-plan-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/4934-mediterranean-diet-intermittent-fasting-meal-plan.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_An_Example_Of_A_Healthy_Intermittent_Fasting_Menu\"><\/span><strong>What Is An Example Of A Healthy Intermittent Fasting Menu?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Intermittent fasting meal ideas are prolific and people-friendly.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You don\u2019t have to buy fancy products to make up a healthy meal for your intermittent fasting regime.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can use this menu as inspiration for a <a href=\"https:\/\/betterme.world\/articles\/16-8-intermittent-fasting-7-day-meal-plan\/\">7-day meal plan for intermittent fasting<\/a>, or for more extended periods.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember to swap ingredients depending on your preferences and ideas.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Feel free to use your imagination.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This intermittent fasting menu includes 8 meals suitable for breakfast, lunch, or dinner. Moreover, you\u2019ll explore easy dessert ideas to treat yourself to something sweet and nutritious.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Meal_1_Cucumber-Chicken_Green_Goddess_Wrap\"><\/span><b>Meal 1: Cucumber-Chicken Green Goddess Wrap<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><b>Ingredients:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">6 thin slices of cucumber<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc mashed medium avocado<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u215b teaspoon salt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u215b teaspoon ground pepper<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 teaspoon lemon juice or rice vinegar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tablespoons shredded carrot<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 (8 inch) whole-wheat tortilla<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup shredded cooked chicken<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 ounce cream cheese at room temperature<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tablespoons chopped fresh herbs such as parsley, dill, and\/or basil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup mixed salad greens<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>How to prepare:\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stir cream cheese, avocado, lemon juice, salt, and pepper in a small bowl.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add herbs and stir until well blended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spread the mixture evenly on the tortilla.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Top with chicken, cucumber, carrot, and greens, then roll up like a burrito.<\/span><\/li>\n<\/ol>\n<p><b>Nutritional value per serving (recipe makes 1 serving):<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calories (353)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fats (19g)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fiber (6g)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein (18g)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbs (28g) (<\/span><a href=\"https:\/\/www.eatingwell.com\/recipe\/7981798\/cucumber-chicken-green-goddess-wrap\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Meal_2_Green_Veggie_Bowl_With_Chicken_Lemon-Tahini_Dressing\"><\/span><b>Meal 2: Green Veggie Bowl With Chicken &amp; Lemon-Tahini Dressing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><b>Ingredients:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup tahini<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup lemon juice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 small broccoli crown<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup chopped fresh cilantro<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 (4 ounces) trimmed chicken cutlets<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 cups cooked brown rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 cups thinly sliced kale<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd teaspoon kosher salt, divided<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup green beans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tablespoons extra-virgin olive oil, divided<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc teaspoon ground cumin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc teaspoon ground pepper<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd large red onion, sliced<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup cold water plus 2 tablespoons, divided<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd teaspoon minced garlic plus 2 sliced garlic cloves, divided<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>How to prepare:\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whisk tahini and 1\/4 cup water in a small bowl until smooth.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add minced garlic, lemon juice, cumin, and 1\/4 teaspoon salt and whisk. Set aside.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Trim green beans and cut them in half. Break broccoli into florets and measure 1 cup, leaving the rest for the meal.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Season chicken with salt and pepper.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heat 1 tablespoon oil in a large skillet over medium heat. Add the chicken and cook 3-5 minutes per side. Transfer to a clean cutting board and tent with foil to keep warm.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wipe out the pan and add the remaining 1 tablespoon oil.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cook the onion, stirring occasionally, for 2 minutes. Add sliced garlic and cook for 30 seconds, then add the broccoli and green beans. Cook the mixture, stirring occasionally, for 2 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then stir in kale and add the remaining 2 tablespoons water\u2014cover and steam for 2-3 minutes. Then, slice the chicken.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Divide rice and vegetables into 4 bowls and top with the chicken. Drizzle with the dressing and sprinkle with cilantro.<\/span><\/li>\n<\/ol>\n<p><b>Nutritional value per serving (recipe makes 4 servings):\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calories (452)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fats (18g)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein (35g)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fiber (5g)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbs (42g) (<\/span><a href=\"https:\/\/www.eatingwell.com\/recipe\/263895\/green-veggie-bowl-with-chicken-lemon-tahini-dressing\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Meal_3_Citrus_Lime_Tofu_Salad\"><\/span><b>Meal 3: Citrus Lime Tofu Salad<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><b>Ingredients:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 cups mixed greens<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup roasted vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tablespoons Citrus-Lime Vinaigrette<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tablespoon pumpkin seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup roasted tofu<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>How to prepare:\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arrange greens, tofu, veggies, and pumpkin seeds in a bowl.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drizzle vinaigrette over the salad just before serving.<\/span><\/li>\n<\/ol>\n<p><b>Nutritional value (recipe makes 1 serving):\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calories (390)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fats (27g)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein (25g)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fiber (7g)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbs (20g) (<\/span><a href=\"https:\/\/www.eatingwell.com\/recipe\/262094\/citrus-lime-tofu-salad\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Meal_4_Veggie_Hummus_Sandwich\"><\/span><b>Meal 4: Veggie &amp; Hummus Sandwich<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><b>Ingredients:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 slices whole-grain bread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc avocado, mashed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc medium red bell pepper, sliced<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 tablespoons hummus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup shredded carrot<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup mixed salad greens<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup sliced cucumber<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>How to prepare:\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spread 1 slice of bread with 3 tablespoons of hummus and the other with 1\/4 avocado.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fill the sandwich with greens, bell pepper, cucumber, and carrots.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slice in half and serve.<\/span><\/li>\n<\/ol>\n<p><b>Nutritional value per 1 sandwich:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calories (325)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fats (14g)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein (13g)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fiber (12g)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbs (40g) (<\/span><a href=\"https:\/\/www.eatingwell.com\/recipe\/259817\/veggie-hummus-sandwich\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Meal_5_Marry_Me_Chickpea_Soup_with_Kale\"><\/span><b>Meal 5: Marry Me Chickpea Soup with Kale<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><b>Ingredients:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup chopped drained tomatoes in oil with herbs, plus 1 tablespoon oil from the jar, divided\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 (15-ounce) cans of no-salt-added rinsed chickpeas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 small bunch of Tuscan kale, stemmed and roughly chopped (about 3\u00bd packed cups)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tablespoons chopped fresh basil, plus small leaves for garnish<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 ounces cream cheese (\u00bc cup), cubed and softened<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tablespoons unsalted tomato paste<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 large shallot, chopped (about \u00bd cup)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup grated Parmesan cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">6 cups unsalted vegetable broth<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tablespoon unsalted butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u2153 cup heavy cream<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 cloves garlic, minced<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd teaspoon salt<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>How to prepare:\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heat 1 tablespoon of sun-dried tomato oil and 1 tablespoon of butter in a large oven over medium heat until melted.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Toss chopped shallot; cook for 2-3 minutes, stirring occasionally.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add \u00bd cup sun-dried tomatoes, 2 tablespoons tomato paste, and the minced garlic; cook for 2 minutes until the tomatoes get slightly broken down and deep red.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stir in rinsed chickpeas, chopped kale, \u00bd teaspoon salt, and 6 cups broth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring to a boil over medium heat; cook, uncovered for 20 minutes, stirring occasionally, until the kale is tender and the mixture shrinks a bit.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remove from heat. Add 6 tablespoons Parmesan, cubed cream cheese, and \u2153 cup cream; stir until melted and combined, about 1 minute. Stir in 2 tablespoons basil.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Divide among 4 bowls; top with the remaining 2 tablespoons Parmesan. Garnish with basil leaves.<\/span><\/li>\n<\/ol>\n<p><b>Nutritional value per 2 cups:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calories (524)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fats (12g)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein (21g)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fiber (12g)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbs (55g) (<\/span><a href=\"https:\/\/www.eatingwell.com\/marry-me-chickpea-soup-with-kale-8760509\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Menu\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Meal_6_Easy_Chicken_Broccoli_Soup\"><\/span><b>Meal 6: Easy Chicken &amp; Broccoli Soup<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><b>Ingredients:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 tablespoons unsalted butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 cloves garlic, finely chopped<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 chopped medium carrots<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 cups shredded cooked chicken breast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 \u00bc cups thinly sliced leek, white and light green parts only<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 medium celery stalks, chopped<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 cups unsalted chicken broth<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 tablespoons all-purpose flour<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup dry white wine (if desired)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 cups broccoli florets (about 8 ounces)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 \u00bd cups whole milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd teaspoon ground pepper<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc teaspoon salt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tablespoons lemon juice<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>How to prepare:\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Melt butter in a large pot over medium-high heat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Toss the leek, celery, and carrots; cook and stir occasionally for 6-8 minutes until softened.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduce heat to medium, add garlic and flour, and cook about 1 minute, stirring constantly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add wine (if desired) and cook for 1 minute, stirring constantly, until almost entirely reduced. Slowly add broth, milk, pepper, and salt and simmer over medium-high heat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduce heat to medium and add broccoli florets. Cook for about 8 minutes, stirring occasionally, until the broccoli is tender.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add chicken during the last 2 minutes of cooking.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remove from heat and stir in lemon juice. Serve immediately.<\/span><\/li>\n<\/ol>\n<p><b>Nutritional value per serving (2 cups):\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calories (433)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fats (16g)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein (44g)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fiber (4g)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbs (24g) (<\/span><a href=\"https:\/\/www.eatingwell.com\/recipe\/7907142\/easy-chicken-and-broccoli-soup\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Meal_7_Spinach_Peanut_Butter_Banana_Smoothie\"><\/span><b>Meal 7: Spinach, Peanut Butter &amp; Banana Smoothie<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><b>Ingredients:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup plain kefir<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 frozen banana<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup spinach<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tablespoon peanut butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tablespoon honey (Optional)<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>How to prepare:\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add kefir, spinach, peanut butter, banana, and honey to a blender.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Blend until smooth.<\/span><\/li>\n<\/ol>\n<p><b>Nutritional value (1 1\/2 cups):<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calories (324)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fats (11g)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein (16g)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fiber (5g)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbs (45g) (<\/span><a href=\"https:\/\/www.eatingwell.com\/recipe\/280738\/spinach-peanut-butter-banana-smoothie\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Meal_8_3-Ingredient_Chocolate_Almond_Butter_Dates\"><\/span><b>Meal #8 3-Ingredient Chocolate &amp; Almond Butter Dates<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><b>Ingredients:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10 pitted Medjool dates<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 ounces dark chocolate (60-70%), chopped<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10 teaspoons almond butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pinch of flaky sea salt (optional)<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>How to prepare:\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fill each date with 1 teaspoon of almond butter.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place chocolate in a microwave-safe bowl; microwave it for 1 minute.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stir, then continue microwaving chocolate on medium in 20-second intervals. It will melt and stop to stir after each interval.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Line a plate with parchment paper. With a fork, hold 1 date over the melted chocolate and use a spoon to lightly coat it, letting excess chocolate drip back into the bowl.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the coated date on the prepared plate.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with the rest of the dates. Sprinkle evenly with salt, if desired.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Refrigerate until just set, about 10 minutes.<\/span><\/li>\n<\/ol>\n<p><strong>Nutritional value per 2 dates:\u00a0<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calories (276)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fats (11g)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein (4g)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fiber (5g)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbs (47g) (<\/span><a href=\"https:\/\/www.eatingwell.com\/recipe\/8047442\/3-ingredient-chocolate-almond-butter-dates\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/keto-intermittent-fasting-meal-plan\/\">Keto Intermittent Fasting Meal Plan: What Is It? How To Do It &amp; More<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Weight_Can_You_Lose_In_A_Month_With_Intermittent_Fasting\"><\/span><strong>How Much Weight Can You Lose In A Month With Intermittent Fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">According to a review of 27 trial studies, participants lost around 0.8-13% of baseline weight during different periods. They appeared to have no serious adverse effects (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7021351\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). The duration of the studies was 2-26 weeks.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another study highlights that participants who tried intermittent fasting lost an average of 3% of their body weight after 8 weeks (<\/span><a href=\"https:\/\/www.cell.com\/cell-metabolism\/fulltext\/S1550-4131(20)30319-3\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regarding monthly <a href=\"https:\/\/betterme.world\/articles\/8-healthy-breakfast-ideas-for-weight-loss\/\">weight loss<\/a> results, it\u2019s hard to state how much you will lose. The weight you lose will depend on many factors, including your food choices and lifestyle.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">No matter your weight loss strategy, a safe and sustainable rate to aim for is 1-2 pounds of weight loss per week.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Menu\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70827\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/02\/4864-metabolic-flexibility-diet-1024x640.png\" alt=\"Intermittent Fasting Menu\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/02\/4864-metabolic-flexibility-diet-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/02\/4864-metabolic-flexibility-diet-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/02\/4864-metabolic-flexibility-diet-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/02\/4864-metabolic-flexibility-diet-1472x920.png 1472w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/02\/4864-metabolic-flexibility-diet.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_best_intermittent_fasting_rule\"><\/span><strong>What is the best intermittent fasting rule?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The most popular intermittent fasting regime is the 16:8 method, where you fast for 16 hours daily, leaving the rest 8 hours for eating.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For most people, this is the most flexible and most manageable to fit into their lifestyle. You can start with a shorter fasting period, 12-14 hours, and work up to 16.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_lose_30_lbs_in_2_months_with_intermittent_fasting\"><\/span><strong>Can I lose 30 lbs in 2 months with intermittent fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It isn\u2019t impossible, but losing 30 pounds in 2 months is fast. A safe and sustainable rate of weight loss to aim for is 1-2 pounds per week, which would be around 8-16 pounds over 8 weeks. Going slowly is healthier, and you\u2019ll be more likely to keep the weight off once you reach your goal.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_sleeping_count_as_fasting\"><\/span><strong>Does sleeping count as fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, sleeping counts as fasting because you\u2019re not eating during that time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can still get the fasting benefits even though most of your fasting period occurs during sleep.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_a_good_breakfast_for_intermittent_fasting\"><\/span><strong>What is a good breakfast for intermittent fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A good breakfast for intermittent fasting is balanced and includes lots of protein and fiber. You\u2019ll want a lean protein source, a whole grain, and fruit or vegetables.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Oatmeal with nut butter and fruit is a good example, as is <a href=\"https:\/\/betterme.world\/articles\/easy-peel-hard-boiled-eggs\/\">eggs<\/a> with whole wheat toast and avocado.\u00a0<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Menu\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-12.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You\u2019ve learned about an intermittent fasting menu: foods to include and avoid.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plus, you unveiled 8 easy and more challenging recipes to include in your intermittent fasting routine. Make sure you consult your healthcare provider before beginning any fasting regime. They will assess whether it\u2019s safe for you and guide you.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Intermittent fasting is the eating pattern that restricts food intake for specific periods.\u00a0 There are milder and more severe intermittent fasting strategies.\u00a0 Overall, researchers say the intermittent fasting eating pattern can: Aid weight loss Improve metabolism Help build lean body mass Promote other metabolic markers, such as blood sugar levels, cholesterol, and blood pressure (1). [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":71867,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[150],"tags":[],"coauthors":[45],"class_list":["post-71866","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fasting-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Intermittent Fasting Menu: Foods To Include And Avoid - BetterMe<\/title>\n<meta name=\"description\" content=\"If you want to start \u2605 INTERMITTENT FASTING MENU \u27a4 and learn about healthy recipes, this article provides an Intermittent Fasting Menu: Foods to Include and Avoid.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Intermittent Fasting Menu: Foods To Include And Avoid\" \/>\n<meta property=\"og:description\" content=\"If you want to start \u2605 INTERMITTENT FASTING MENU \u27a4 and learn about healthy recipes, this article provides an Intermittent Fasting Menu: Foods to Include and Avoid.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-04-07T15:05:42+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/5207-intermittent-fasting-menu-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Intermittent Fasting Menu: Foods To Include And Avoid\",\"dateModified\":\"2025-04-07T15:05:42+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/\"},\"wordCount\":2441,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/5207-intermittent-fasting-menu.png\",\"articleSection\":[\"Fasting\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Intermittent fasting is the eating pattern that restricts food intake for specific periods.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">There are milder and more severe intermittent fasting strategies.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Overall, researchers say the intermittent fasting eating pattern can:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Aid weight loss<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Improve metabolism<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Help build lean body mass<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Promote other metabolic markers, such as blood sugar levels, cholesterol, and blood pressure (<\/span><a href=\\\"https:\/\/www.npjournal.org\/article\/S1555-4155(23)00395-1\/fulltext\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">Nonetheless, consult a healthcare provider before starting any fasting regime.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Besides, some individuals may overeat during eating windows to compensate for fasting. This imbalance and calorie surplus can cause undesired effects, including weight gain.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Therefore, you'll learn how to do it correctly in this review about intermittent fasting menus, including and avoiding foods. Plus, you\u2019ll find detailed meal plans to benefit your intermittent fasting journey.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is A Healthy Intermittent Fasting Menu?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A healthy <a href=\\\"https:\/\/betterme.world\/articles\/intermittent-fasting-food-list\/\\\">intermittent fasting<\/a> menu entails a list of meals a person can eat during the eating period. Depen ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/\",\"name\":\"Intermittent Fasting Menu: Foods To Include And Avoid - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/5207-intermittent-fasting-menu.png\",\"dateModified\":\"2025-04-07T15:05:42+00:00\",\"description\":\"If you want to start \u2605 INTERMITTENT FASTING MENU \u27a4 and learn about healthy recipes, this article provides an Intermittent Fasting Menu: Foods to Include and Avoid.\",\"breadcrumb\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/#primaryimage\",\"url\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/5207-intermittent-fasting-menu.png\",\"contentUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/5207-intermittent-fasting-menu.png\",\"width\":1920,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/stage.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Diets\",\"item\":\"https:\/\/stage.betterme.world\/articles\/diets\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Fasting\",\"item\":\"https:\/\/stage.betterme.world\/articles\/diets\/fasting-diet\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Intermittent Fasting Menu: Foods To Include And Avoid\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\",\"name\":\"BetterMe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"caption\":\"BetterMe\"},\"sameAs\":[\"#\"],\"url\":\"https:\/\/stage.betterme.world\/articles\/author\/bttrm-admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Intermittent Fasting Menu: Foods To Include And Avoid - BetterMe","description":"If you want to start \u2605 INTERMITTENT FASTING MENU \u27a4 and learn about healthy recipes, this article provides an Intermittent Fasting Menu: Foods to Include and Avoid.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Intermittent Fasting Menu: Foods To Include And Avoid","og_description":"If you want to start \u2605 INTERMITTENT FASTING MENU \u27a4 and learn about healthy recipes, this article provides an Intermittent Fasting Menu: Foods to Include and Avoid.","og_url":"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-04-07T15:05:42+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/5207-intermittent-fasting-menu-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"Intermittent Fasting Menu: Foods To Include And Avoid","dateModified":"2025-04-07T15:05:42+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/"},"wordCount":2441,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/5207-intermittent-fasting-menu.png","articleSection":["Fasting"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Intermittent fasting is the eating pattern that restricts food intake for specific periods.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">There are milder and more severe intermittent fasting strategies.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Overall, researchers say the intermittent fasting eating pattern can:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aid weight loss<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve metabolism<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Help build lean body mass<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Promote other metabolic markers, such as blood sugar levels, cholesterol, and blood pressure (<\/span><a href=\"https:\/\/www.npjournal.org\/article\/S1555-4155(23)00395-1\/fulltext\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">Nonetheless, consult a healthcare provider before starting any fasting regime.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Besides, some individuals may overeat during eating windows to compensate for fasting. This imbalance and calorie surplus can cause undesired effects, including weight gain.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Therefore, you'll learn how to do it correctly in this review about intermittent fasting menus, including and avoiding foods. Plus, you\u2019ll find detailed meal plans to benefit your intermittent fasting journey.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What Is A Healthy Intermittent Fasting Menu?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">A healthy <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-food-list\/\">intermittent fasting<\/a> menu entails a list of meals a person can eat during the eating period. Depen ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/","url":"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/","name":"Intermittent Fasting Menu: Foods To Include And Avoid - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/5207-intermittent-fasting-menu.png","dateModified":"2025-04-07T15:05:42+00:00","description":"If you want to start \u2605 INTERMITTENT FASTING MENU \u27a4 and learn about healthy recipes, this article provides an Intermittent Fasting Menu: Foods to Include and Avoid.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/#primaryimage","url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/5207-intermittent-fasting-menu.png","contentUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/5207-intermittent-fasting-menu.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/intermittent-fasting-menu\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Diets","item":"https:\/\/stage.betterme.world\/articles\/diets\/"},{"@type":"ListItem","position":3,"name":"Fasting","item":"https:\/\/stage.betterme.world\/articles\/diets\/fasting-diet\/"},{"@type":"ListItem","position":4,"name":"Intermittent Fasting Menu: Foods To Include And Avoid"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/stage.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/stage.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404","name":"BetterMe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","caption":"BetterMe"},"sameAs":["#"],"url":"https:\/\/stage.betterme.world\/articles\/author\/bttrm-admin\/"}]}},"_links":{"self":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/71866","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=71866"}],"version-history":[{"count":2,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/71866\/revisions"}],"predecessor-version":[{"id":71869,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/71866\/revisions\/71869"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media\/71867"}],"wp:attachment":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=71866"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=71866"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=71866"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=71866"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}